‘Fall back’ into some good health habits

As the calendar barrels toward 2025 and seasonable weather returns, it’s time to anticipate the holidays and brace for winter — physically, emotionally and psychologically.

Why emotionally and psychologically? Because we’re heading into one of the most stressful times of the year and, depending on where you fall on the political spectrum, you may be feeling more anxiety than you might otherwise experience. This on top of the usual holiday stressors.

Here are some good reminders to set yourself up for a healthy season.

1. Get vaccinated.

Some folks don’t get flu and COVID shots because, “I was vaccinated last year and got sick anyway.” A vaccination may or may not keep you from getting sick (depending on your overall physical health and the virus strain that hits you). But, if you’re vaccinated, you’re less likely to experience serious illness requiring hospitalization.

The Centers for Disease Control and Prevention (CDC) says this year’s respiratory illness outlook will be about the same as last year, but they’re still concerned about flu, COVID and respiratory syncytial virus (RSV) hitting around the same time, causing a spike in hospital admissions. RSV is particularly dangerous to infants and older adults.

You can help by getting the latest COVID booster to combat the most recent strains of the virus, a flu shot and the RSV vaccine. The RSV shot is a one-and-done, so if you had it last year, you don’t need it again.

2. Check your insurance coverage for next year.

Changes in your 2025 health insurance are available now. Don’t just roll it over from year to year without looking at the details.

More insurers are joining the Affordable Care Act (ACA) Marketplace. Some companies that offer Medicare Advantage plans are dialing back on benefits. In a boost for consumers, the cap on out-of-pocket spending for prescription drugs is $2,000 a year, compared to $8,000 in 2024. For those who are self-insured, the contribution limits for health savings accounts (HSAs) are going up for next year.

You should also see improvements in mental health coverage thanks to the Mental Health Parity and Addiction Equity Act (MHPAEA), which takes effect in 2025. Mental health and substance use disorder benefits will be treated the same as other medical benefits. In addition, more mental health providers will be able to enroll as Medicare providers.

So don’t wait until the last minute. The open enrollment period for Medicare and Medicare Advantage runs through Dec. 7, and for ACA plans, the deadline is Jan. 15. Your employer’s signup period will usually end later this month or early next month.

3. Use up your insurance benefits for 2024

If you’ve met your health plan deductible — or are close — now is the time to make all those appointments you put off earlier this year. You’ll pay less out-of-pocket.

Similarly, if you haven’t maxed out your dental plan’s benefit, this is a great time to take care of preventive or restorative dental services. And if you’re fortunate enough to have a Flexible Spending Account (FSA) through your employer, use those funds now, because you’ll lose them at the end of the year. It’s your money anyway.

Not surprisingly, it’s sometimes hard to get an appointment, so don’t delay!

4. Treat yourself with kindness.

According to a 2024 survey, 62% of American workers with paid time off don’t use all of their vacation time, and 5.5% don’t take any time off at all. This is nearly double the rate from 2019. Although working from home has many benefits, it can also make it harder to separate work life and personal life. So take the rest of your allotted PTO, for yourself as well as your family.

The holidays bring with them all kinds of stress we can do without. Let some things go. Ask for help. And if you feel yourself going down a rabbit hole, reach out. Telehealth services for mental health therapy are more available than ever, and many are covered by insurance. Seeking help is a sign of strength, not weakness.

5. Don’t be SAD

The days will get shorter and darker right through the winter solstice, Dec. 21 — the shortest day of the year. This is the time of year when folks can be hit with seasonal affective disorder, or SAD. Too little sunshine. Too much stuff to do.

Take advantage of nice days by getting outside to soak up some Vitamin D. Staying active, whether that means raking leaves, skiing or going for a walk in the woods, will help restore your mood.

Let’s work hard this fall to keep ourselves healthy in mind, body and spirit.

• Teri (Dreher) Frykenberg, a registered nurse and board-certified patient advocate, is the founder of Northshore Patient Advocates LLC (NShore). She is also founder and CEO of Nurse Advocate Entrepreneur, which trains medical professionals to become successful private patient advocates. Teri offers a free phone consultation to newspaper readers as well as to nurses interested in becoming advocates. Reach her at Teri@NurseAdvocateEntrepreneur.com.